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Amble With Angus - Run5k

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Calgary, Alberta
0C / 32F
Total Time = 21m 19s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

work day, sorta, got up at 5:30, banana and pear and bunch of water got to work, had a small bit of watery oatmeal. Ran to race, jogged about 5k. In the midst of marathon training, last 4 weeks 70 miles, 16k yesterday. Had a couple of interval workouts but have had some trouble hitting the paces, especially in temp runs.I think due to volume.

Haven't had a solid tempo or interval workout in about 2 weeks as I got to feeling run down last week and decided to just do slow and easy.
  • 21m 19s
  • 4.89 kms
  • 04m 22s  min/km

I wanted 20:50, a 4:10 pace. Which I had done some fairly solid interval workouts at for 1000 meter repeats. Anyways. Bit of congestion at beginning that slowed me down but that evened out after about a minute. Don't think I got the pace below 4:14, had just about even splits throughout the race.

really thought I would be able to pick it up on the turn around because we had the wind but the legs just didn't want to move.
What would you do differently?:

not sure. I worked pretty hard. I suppose train specifically for a 5k would help. I felt like I was working hard and I wasn't having fun but I could have dug a little deeper, just a little. My legs were burning and my gut was hurting but it was still tolerable and I think there was just that little bit extra I could have been giving. I tried to open my stride to get it out but it was the leg turnover that I couldn't get going. That is what I needed.
Post race
Event comments:

fun run for the food bank. Good time.

Last updated: 2012-12-10 12:00 AM
00:21:19 | 04.89 kms | 04m 22s  min/km
Age Group: 0/
Overall: 0/
Performance: Good
Course: along the river, across the river and back.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 4

2012-12-14 10:42 AM

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Subject: Amble With Angus

2012-12-14 4:26 PM
in reply to: #4535353

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West Chester, Ohio
Subject: RE: Amble With Angus
Holy Moly FAST 5k!!  No speed work my patootie!!
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